Monday January 19th 2015

Congratulations to Wendy, Danielle, Holly and Connie this weekend! We can not wait to hear all about your weekend at Battle on the Boarder.  

We will be having a social WOD this Friday to celebrate Jason's belated birthday.  WOD around 6 ish and dinner and drinks to follow for whoever is interested.  

Prep
5 min aerobic 
3 Min focused shoulder mobility 
3X 1 min bottom squat position 
      30 second handstand hold 
      15 Sec superman hold on pull up bar 

Strength 
Front Squat 
3-3-3-3-3

Push Press 
3-3-3-3-3

Conditioning 
10 RFT
8 Wall balls 
6 KBS
4 Burpees 

*12 min time cap 

Recovery 
Easy walk 2 min 
Wall slides 30 sec on 30 sec off x 5 
T spine smash